8 Tips to Improve Your Family’s Eating Habits

Do you have a hard time finding healthy foods that the whole family will eat? You're not alone! Family meal planning can be stressful, especially if you're looking to make better choices and improve your health. But take heart! There are many ways to incorporate healthier foods into your routine without too much stress or resistance from your loved ones. While it may require some adjustment, the health and wellness benefits are worth it, including: Improved overall health Weight loss/reduced obesity risk Reduced risk for chronic conditions and other health problems Valuable life lessons A shared sense of accomplishment with your loved ones We'll explore a few different ways to encourage wellness and incorporate healthier meals into your routine, prepared at home and while on the go. 1. Plan to have at least one home-cooked meal per day Home cooking is a great way to ensure that your family eats well, but it can be difficult with everyone's hectic schedule. Fast food and pre-packaged snacks often lack nutritional value and are high in fats and sugars. These fats and sugars paired with preservatives that are saturated with salt can slow down your metabolism and cause prolonged damage if consumed too often. However, planning and cooking meals at home can ensure a balanced diet. If you plan one meal per day where the entire family eats at home together, this will not only provide more opportunities for healthy food choices, but also allows time for quality conversation and strengthens relationships within the household. Research has shown that families who eat together are more likely to have healthy eating habits than families that don't. Kids who eat meals with their family are also less likely to smoke or drink alcohol. 2. Let family members be a part of the planning process All family members should have input into what foods are served at mealtimes. Family members should feel they have a say in what is being served and be allowed to choose from the available options. This will help children learn how to make healthy choices on their own when it's time for them to cook or eat without supervision. Family mealtimes provide life-long benefits, so take advantage of this opportunity! 3. Supporting Loved Ones and Their Diagnoses Positive reinforcement and positive talk about making healthier decisions can really help motivate your family to support one another, especially if a member of your family has certain medical conditions that require food restrictions, such as diabetes, any gastrointestinal conditions (such as IBS), or chronic kidney disease (CKD). Healthy eating is crucial with CKD and diabetes, and it's often difficult to maintain good habits when one's family doesn't accommodate their dietary restrictions. There is strength in numbers, and if you tackle healthy eating together, everyone has a greater chance for success. 4. Create a treats & sweets allowance: Meal planning can feel restrictive to kids and other family members. One way to empower your family to eat better is to give them choices. With a treats & sweets allowance, everyone can "spend" how they'd like, as long as they don't exceed their allowance. This practice can help not only instill healthy eating habits, but also the principles of self-control, decision-making, and prioritization. 5. Stock the shelves with healthy snacks When preparing a family meal plan, it's important to stock your refrigerator and pantry with healthy snack options that your family can grab to stay healthy and fit while on the go. When the kids get home from school and practice, they can reach for a protein bar or fruit and cheese plate. If you plan on having family members over to watch sports games, make sure there are plenty of healthy options like nuts, a veggie tray, or popcorn made without oil or butter substitutes. Adding these snack items helps your family stay energized while making good decisions about what they put in their bodies. 6. Stock the shelves with healthy snacks When preparing a family meal plan, it's important to stock your refrigerator and pantry with healthy snack options that your family can grab to stay healthy and fit while on the go. When the kids get home from school and practice, they can reach for a protein bar or fruit and cheese plate. If you plan on having family members over to watch sports games, make sure there are plenty of healthy options like nuts, a veggie tray, or popcorn made without oil or butter substitutes. Adding these snack items helps your family stay energized while making good decisions about what they put in their bodies. 7. Try to replace mindless snacking with other family activities Most people are guilty of mindlessly eating on occasion. To limit this habit, try to replace your snacking with other activities. Instead of grabbing a bag of chips, try using the time you would spend eating as an opportunity for quality family time. For example, play board games or cards, or settle in for a family movie night. Family members can also engage in fun activities like creating art, playing games, or exercising together. 8. Incorporate family exercise routines into your week Speaking of exercise, this is another important part of family meal planning. Whether you each have your own exercise routine or you plan one together, physical activity can aid a balanced diet in your health. Take a fitness class, or play kickball, softball, or soccer together at a local park. You can even start simple by taking a family walk each night before or after dinner. Help your family members understand the importance of a regular exercise routine, as well as a healthy eating plan. Stay encouraged! Adjusting to a new way of life may be difficult for some members of your family. We often feel like we've lost some of our freedom and some of the things we love about life when we practice new habits. Learning self-discipline is important to prepare your family for life, and what better way to learn than to learn it together? Remember, keep your family's unique needs, preferences, and lifestyle in mind. There is no one-size-fits-all solution for eating well as a family. This experience should be empowering to every member of your family, so do your best to cater your plan to each member's needs.

See how Daniel's fitness journey changed after he became a member of the Yes.Fit Community

Here at Yes.Fit we love hearing all about the life changing success that being a part of our community brings to our users. As we continue to grow our users have shared success after success after success by adding us to their fitness journey. Did you know that exercise can reduce your risk of major illness, such as type 2 diabetes and cancer as well as lower your risk of early death by up to 30%? Below is one of those amazing success stories from a user named Daniel. He reached out to us wanting to share his story in hopes that it will inspire at least one person to improve their health by saying Yes to Fit! Check out how Daniel is being motivated to reach goal after goal with Yes.Fit rewards in his sights. When did you start your fitness journey? When I was in my early 20’s I spent 3 years in the military. I ran daily, which I loved, and was in the best shape of my life. I didn’t have to worry about diet and exercise. What motivated you to start using Yes.Fit? When I left the military it didn’t take long for me to start packing on the weight. By the time I hit my 30’s I had gained 100lbs and felt miserable. Seeing that 300lbs on the scale woke me up but I still spent several years losing and gaining the same 20 lbs. Nothing stuck until I found Yes.Fit! How do you stay motivated? That is where Yes.Fit comes in! I have my medal rack hanging right above my treadmill always pushing me to get in that extra mile or two! What have been your greatest achievements? I have lost 50 of the 100 lbs. I intend to lose. I feel better than I have in 15 years and I finally feel like I’ve passed that wall I felt was impassable. What is your favorite motivational quote? “Do or do not, there is no Try!” What are your current short and long term goals? I’m only halfway there but I am confident I will hit my military weight and have many more medals hanging around my house! We want to hear how cycling changed you! Send your story and submit your photos to us via this form. We’ll pick one each week to highlight on the site.

Top 4 New Features on The Yes.Fit App!

Yes.Fit recently launched some cool new features on the app! Let's take a look at them and prepare to be amazed! 1. Fresh New Look on the Homepage Our homepage has a new look! Each section of the app is now separated into lanes that will be dedicated to: Virtual Races Fitness Challenges Store Products Each section (or lane) will have a "See All" option at the top right of the row. If you click on that, the lane will expand to help you view all the items available. This will help you navigate throughout the app seamlessly so you don't miss any new races, fitness challenges or cool new fitness apparel! 2. New Bottom Navigation! Our bottom navigation has also changed. The ‘Events’ button has been removed and the ‘Home’ button is now the farthest icon to the left. In addition, the middle icon is now the social section of our site. Our Social and Groups tab are now broken out into two separate tabs. 3. Improved Functionality in the Groups Section! Do you love low carb recipes? Are you passionate about Yoga? Well, now you can create your VERY own group! The new app update will not only let you join cool new topic-based groups, but it will also let you create and lead your very own! Additionally, you can: Search for a group and join Leave a group that wasn't peaking your interest Make a group private and exclusive Enjoy enhanced Social interaction 4. Social Media Redesign The Social page has been enhanced as well! When you're in the social section of the app, you will see a '+' sign where you can create a post to share with your friends! There will also be a "What’s New" and "Promotions Carousel" so you don't miss any cool new races, products or features we're launching. Finally, we give you control of who follows you, so you now can also block or unblock a follower. We hope you like the new app upgrade!

Give $20, Earn $20 with Yes.Fit's Rewards Program

Hello Yes.Fit Fam! It's your friend, Victoria, and I'm writing to share with you an AWESOME new benefit you can get by being a part of our community. As many of you know, we are a small startup company. When it comes to getting the word out on what Yes.Fit is all about, getting people off the couch and making their fitness journey part of their day-to-day lifestyle, every little bit helps. Additionally, we love it when we can reward our community, so we have decided to improve how we reward our Yes.Fit Family. Moving forward, every time a new friend joins Yes.Fit using YOUR unique referral code, you will get $20 store credit to Yes.Fit and they will get $20 off their first race! Below I will share with you how you find your referral code and a couple of easy and cool ways you can share it out with your friends, family and acquaintances. Where is my referral code located? Option 1 If you are on the Home screen of the app, at the top right-hand corner you will see a hamburger sign (see below). It will take you to the following page, where your personal referral code lives. Once you click "Share Code," it will be copied to your clipboard, where you are able to share with your friends and family! Once your friend has purchased their first race and used the referral code you sent to them, you will get your discount automatically added to your Yes.Fit account. If you wish to buy a new race, you can go through the process as usual but this time when you checkout, you will see a discount labeled “First Race” in your itemized breakdown letting you know the referral code worked. Option 2: When in the app, click on any race or fitness challenge. You will see a bar that will either say "Join this Race" or if you've already purchased the race or challenge, it will say "Edit Order." To the right of those sections, you will see an arrow. Simply click on that arrow where you will be directed to the Share screen where you can either share an event or referral code. Now that you know how to find your referral code, here are a couple of cool ways you can share your code: Every time someone new to Yes.Fit uses it, you will get $20 store credit that can be redeemed for: Races Fitness Challenges Medals Coins Add-on race items Any store product! 2. Share on Social Media Share the love on social media! Post your code on social media and let everyone enjoy getting $5! Here's a sample post copy with image. Simply copy, paste and then add it to your post! "Hey everyone! I wanted a way to stay motivated and have fun so I joined Yes.Fit, a virtual race and fitness challenge app! If you use my referral code, you will get $5 OFF your first race! Use code [insert code], save and join me on Yes.Fit!" 3. Send a Text or Email! Once you've copied your referral code, it's easy to share it anywhere! Enjoy the savings!

Yes.Fit Ranks Two Years in a Row on Inc. 5000 List of Fastest-Growing Private Companies

For the second year in a row Fitness Platform Yes.Fit makes the list; ranking at No.1074 on the 2020 Inc. 5000, with Three-Year Revenue Growth of 452 Percent. On August 17, 2021, Inc. magazine revealed that Yes.Fit is No. 1074 on its annual Inc. 5000 list, the most prestigious ranking of the nation's fastest-growing private companies. The list represents a unique look at the most successful companies within the American economy's most dynamic segment—its independent small businesses. "We are thrilled to be a part of the Inc. 5000 list for the second year in a row. The repeated recognition is a true testament to our commitment to our clients and partners. We have some really exciting things on the horizon, and this acknowledgment is proof that Yes.Fit is moving in the right direction.” - Kevin Transue, CEO As Yes.Fit forges ahead the focus will be on creating a robust marketplace for fitness that will inspire. The singular mission has and will continue to be motivating individuals as they move through their fitness journey one movement at a time. Recent updates to the app shines a light on the users by integrating social engagement, as well as showcasing the amazing fitness content among other enhancements to drive ease of use. Not only have the companies on this year’s list been extremely competitive within their markets, but also showed their agility and resilience given the challenges of 2020. Among the 5,000, the average median three-year growth rate soared to 543 percent, and median revenue reached $11.1 million. Complete results of the Inc. 5000, including company profiles and an interactive database that can be sorted by industry, region, and other criteria, can be found on Inc.'s website. Yes.Fit’s mission is to provide our community life changing motivation, by creating healthier habits through the use of our fitness applications and products anywhere in the world. We offer a huge variety of virtual races, fitness challenges and exercises to encourage individuals as the progress through their fitness journey one movement at a time. What are you waiting for, join the Yes.Fit community today and let us motivate you to move!

4 Tips for Loving The Body You’re In

Most people have insecurities, and sometimes those self-doubts can affect even the most confident people. When you find that your insecurities are negatively impacting your daily life, it’s time to take action. Here are a few simple lifestyle changes that can help you manage the overwhelming emotions and get you back on track to living your best life. Set goals One of the first steps to loving the body you’re in is identifying your insecurities and considering ways to overcome them. Maybe you have an issue with how much you weigh or how you look in the mirror. Wherever your insecurities may lie, work towards improving them if possible. Sometimes all it takes is a little consistency and dedication to get you where you’d like to be. Looking healthy can be the confidence and self-esteem booster that you need sometimes to get yourself out of a rut. Some general health goals you can set for yourself to improve insecurities regarding your body are: Adding more fruits and vegetables to your diet Creating a workout routine to suit your needs Saying positive affirmations in the mirror Cutting down on alcohol and other substances Reducing fast food intake Increasing how much water you drink Your job is to personalize those basic health goals and create something that will help you on your journey of loving your body. Adding numbers to this list and setting times for which you’d like to accomplish the goals can help put things in motion. For example, saying “I will exercise for 30 minutes 4 times this week and have my alcohol intake down by next month” can make things feel more concrete. To track your progress, try using a fitness app and setting goals accordingly. Take care of your health It’s easier to love your body if it’s running properly. If you’re constantly experiencing things like low energy, dizziness, or nausea, it can feel like your body is working against you, resulting in a negative view of it. Taking measures like exercising and taking care of your mental health can help to combat some of those symptoms and ultimately improve your view of your body. When most people think of exercise, they immediately picture the gym and its monotony. While the gym is nice, there are other ways to get your workout in. Switch things up a bit by trying something like biking. There are many benefits to biking and it doesn’t require much to start. Once you become more familiar with it, you can enter biking events to connect with like-minded people and add a competitive edge. Exercising can be a great stress reliever and improve your mental health as well. Working out can release endorphins and give you an outlet for your daily frustrations. Exercising isn’t always a cure-all though, so if you find that you’re still struggling mentally even after working out, consider joining an online therapy service with support groups. This may help you determine if there’s a bigger issue or just give you additional people to talk to. Don’t compare Social media makes it very easy to compare yourself to others. Constantly seeing celebrities, health influencers or people that you know look flawless can have you drowning in self-doubt. If your self-doubt continues without reprieve, you may experience self-esteem problems and ultimately mental health issues. This is why it’s important for you to follow people who make you feel better about yourself rather than the opposite. There’s absolutely no problem following celebs, influencers, etc as long as they’re people who are honest about their journeys. Following individuals who work hard to achieve their goals can serve as motivation for you instead of being a source of doubt. Unfollow anyone who makes you feel bad about yourself. You can always follow them again later when you’re up to it. In the meantime, there are tons of self-love accounts on Instagram to give you motivation on your own journey. Find beauty in uniqueness At the end of this all, it’s important to realize that there is beauty in what you consider flaws. Your “flaws” are what make you unique, and there will never be another person with the same birthmark, mole, body, or mind as you. There’s a reason why some of the best models are the ones with a gap between their teeth, a mole on their cheek or skin unlike most. Being perfect is nice, but it’s relative. Someone’s perfect is someone else’s imperfect. Realizing that the only person who needs to love the way you look is you is one of the most important parts of self-love. Once you achieve that, you’ll be unstoppable.

Your Complete Guide to Gut Health

Your digestive system is an important part of overall health and wellbeing. It impacts almost every aspect of your health including immunity, brain health, heart health and hormonal balance. The digestive system, also called the gut, greatly depends upon the balance of the microbiome that resides within it, where trillions of flora live and work to keep you healthy. But what is gut health? Gut Health Explained Gut health refers to the health or balance of your digestive tract and the microbiome that thrives in it. A healthy digestive tract easily breaks down and digests food as healthy bacteria and immune cells of the microbiome work to combat unhealthier bacteria, virus and fungi. An unhealthy gut, on the other hand, can lead to long-term disease if left unchecked. Signs of an unhealthy gut include: Nausea Heartburn Constipation Vomiting Diarrhea Bloating An unhealthy microbiome is the result when unfriendly pathogens overtake the healthier flora. If an imbalance is allowed to continue, it can lead to other health issues like fatigue, weight gain and illness. Luckily, lifestyle factors that are in our control can improve gut and digestive health. What Affects Gut Health? Some things that interfere with gut health include stress and medications like antibiotics. In addition, an unhealthy diet that relies on highly processed foods can quickly throw off balance and allow unhealthy pathogens to thrive. To counteract this, avoid foods that are high in sugar, highly processed foods, artificial sweeteners and fried foods. Making small changes such as incorporating daily exercise and stress management can help bring your gut back into balance. But the most helpful change you can make is to incorporate a wholesome diet to promote healthy flora in your digestive tract, which can help restore digestive balance. Gut Health Foods To promote gut health, incorporate foods that are known to improve the balance of your microbiome such as fruits, vegetables, beans and legumes. These types of foods provide the nutrients, enzymes and fibers that promote beneficial bacteria to thrive. Some of the most gut friendly foods include raspberries, green peas, chickpeas, lentils and whole grains. Fermented foods are a favorite for improving gut health, as they contain lactobacilli, a healthy bacteria that improve microbiota balance. Some of these include: Yogurt Sauerkraut Kefir Kombucha Kimchi Tempeh Also include prebiotic foods, as well, which promote healthy microbes with fiber and complex carbohydrates that provide fuel for healthy bacteria. Vegetables, fruits and whole grains are foods that can promote gut health by promoting the microbe called bifidobacteria, which can ward of internal inflammation and promote healthy weight. Gut Health Diet Incorporating a gut health diet is easy if you focus on whole foods and keep junk foods, fast foods and fried foods to a minimum. The following tips can help you incorporate a diet for optimal gut health: Plan your meals around plant-based foods like vegetables, fruits and whole grains Do not overeat proteins Consume fermented foods that promote healthy microbes Choose healthy fats like olive oil Avoid fried foods and highly processed foods Drink plenty of water each day Avoid too much caffeine Keep your gut healthy to improve your overall health and fitness levels. And remember that healthy digestion will also provide energy, so you can feel your best all the time.

32 Low Carb Meal Ideas to Inspire You

A low carb diet does not mean that you need to cut out ALL carbohydrates from your diet. Rather, a low carb prescription can be more of a restructure from where your carbs are coming from. A successful low carb diet will focus on the quality of food being consumed, along with quantity. This breakdown is alerted slightly when a ketogenic approach is taken. In this case, quantity of carbohydrates are significantly limited however quantity of fat is not. In either scenario, food should be nutrient dense and higher in fiber which will provide a lower net carb count. Options that follow this plan are filling and should remove the need to measure portions. Eliminating the constant fear of portion control allows individuals to truly tune into their bodies. Listening to hunger and eating until hunger is satisfied can help individuals avoid overindulgence. Additionally, recalling that snacking throughout the is not mandatory, and instead an option, can be an important variable of change in this type of diet. To help you get started we’ve provided some meal ideas to follow below: Breakfast Options Crustless quiche cups with a handful of berries of your choice (strawberries, blueberries, raspberries or blackberries) 1 piece of keto friendly or sprouted grain toast topped with no added sugar almond butter, coconut flakes and cinnamon 1 cup of plain yogurt with chopped almonds or walnuts with ground flax seed 1 soft boiled egg with sliced avocado drizzled with olive oil Egg frittata packed with mushrooms, onion, spinach, and chopped turkey bacon Protein smoothie made with two scoops of any no added sugar, organic, plant-based protein powder, 1 cup unsweetened almond milk, 2 TBS pure cocoa powder and ice for consistency. If you need some sweetener, add a few drops of stevia Zucchini muffins are a great low carb but filling option (plenty of recipes online) Lunch Options Grilled wild salmon with 2+ cups arugula/spinach with a mix of olive oil and lemon juice. Top with tomatoes and shredded parmesan cheese Turkey chili (1-pound turkey mixed with diced tomatoes, no added sugar tomato sauce, cinnamon and chili powder. Feel free to add in green peppers and top with Cheddar cheese. For a higher nutrient content, I will usually throw in a bag of riced broccoli or cauliflower Chicken or salmon salad (mix canned chicken or salmon with organic mayo, add in herbs, salt and pepper and chopped onions and celery. Put salad on top of 2 100% whole grain rice cakes. Shaved Brussel sprout salad with strips of tempeh or tofu Miso soup with spinach and tofu Salmon cakes Avocado boats (take 1/2 avocado and season with salt and pepper, crack an egg in the middle and baked 15-20 minutes at 375 – top with cheese in the last few minutes) Dinner Options Small bowl of black bean pasta with pesto sauce and steamed broccoli mixed in Zucchini noodles with grilled chicken and a flavored infused olive oil like garlic or lemon. Can top with herbs and lemon zest Cauliflower or keto friendly crust pizza topped with cheese, grilled vegetables and tomato sauce. Add a side salad with grated carrots, chopped walnuts and an olive oil and balsamic mix Garlicky tofu bowl mixed with cauliflower rice and steamed spinach Burger with portabella mushroom “bun” – place grilled grass-fed burger patty in between two grilled portabella mushroom caps and top with tomato, lettuce and onion Spinach Chicken or turkey meatballs simmered in tomato sauce with a simple side salad Wild shrimp Swiss chard tacos (grill or sautee wild shrimp and roll in steamed Swiss chard leaves topped with chopped cilantro, cubed avocado and fresh lime Smart carb snacks Freeze dried or baked cheese balls and cheese discs Peanut butter balls (mix ½ cup crunchy peanut butter with 2 TBS ground flax seeds. Form into balls and store in freezer) Mixed nuts Celery with almond butter and cinnamon. Another option, top celery with is cream cheese and everything bagel seasoning Roasted chickpeas Tofu, turkey, or salmon jerky Turkey rolled around string cheese stick Kale chips Handful of berries, or 1 small apple 1 square of raw pure cocoa Guacamole or salsa with paleo nut type crackers If low carb is new for you, the first few days (probably first 2 – 4 days) will be the most challenging for you. If carbohydrates have never been on the front burner of your diet, the transition will be easier.

Top 7 Reasons for Taking a Rest Day

A rest day is just as important as an exercise day. Without rest, your body cannot recover, and your muscles will not grow. And rest helps you mentally recover and reduce injury, so you are more likely to stick with your fitness program. What is a Rest Day? A rest day is a day taken from exercise in which you allow your body to recover. The type of rest you choose can be active or passive, and will contribute to your overall wellbeing. At the same time, rest helps you reach your goals quicker. A passive rest day takes place when you do no physical exercise. Take the day to spend time with family, read or enjoy other activities that you normally do not have time for. Taking a bath can help you enjoy this day off even more. An active rest day includes activities that allow your muscles time to rest and repair. The activity you choose can include a stretching routine, a relaxing walk or a massage to encourage circulation and muscle repair. The Benefits of a Rest Day Each time you exercise, your muscles, tendons and ligaments endure stress. Microscopic tears in the muscle tissue are a natural result of working out. At the same time, glycogen depletion takes place as your body uses stored glycogen for fuel. But no need to worry because a rest day allows your body time for recovery. During a recovery day, your body will repair the microtears, which is how muscles grow and get stronger. When at rest, your body sends blood that is rich in oxygen and nutrients to help repair the muscles, while fibroblasts repair and strengthen connective tissue. The result is a stronger and sometimes larger muscle. Recovery also allows your body to replenish glycogen stores, prevent muscle fatigue and enjoy more restful sleep, which are all necessary for everyday health and mental wellness. Your body also needs rest to help reduce your chance for injury. Without recovery, the body becomes susceptible to overtraining, which leads to repetition injuries and muscle strains. When the body becomes mentally and physically fatigued, you are more prone to burnout. Taking rest days will allow you to reduce injuries while leading to improved performance. How to Incorporate a Rest Day Incorporating a rest day is necessary for health and balance, and how often you rest depends upon your exercise. For example, beginners will see the most improvement from strength training if you take one day off after each whole-body workout. Those who run or jog might begin with only three workouts per week, while using the other four days for a mixture of active and passive rest. If walking is your exercise, one rest day a week might suffice. Find your rest day by paying attention to your body and doing what feels right. You know you need a rest day if you experience the following: Fatigue or extreme exhaustion Muscle or joint pain that is beyond sore muscles Problems sleeping Reduced exercise performance or lack of progress Listen to your body and rest when you need it. Keep a journal to help you keep track of your training, and if you really don’t like taking a day off, make your rest day fun with a yoga class or light bike ride. Your body and mind will thank you with improved health and performance.

The Complete Guide to Net Carbs

The Standard American Diet has been far too much sugar and refined carbohydrates; dietary aspects have been contributing to the climbing rate of illness and obesity in our society for quite some time. Carbohydrates have been a large part of that diet, but how do consumers know what products to choose if wanting to lead a healthier diet and gain more information about what types are carbohydrates are there? For starters, they can start looking less at total carbohydrates, and more at “net” “active” or “digestible” carbohydrates instead. In order to fully understand this concept, it is important to first understand how carbohydrates are digested in the first place. What Are Net Carbs? Whenever a carbohydrate is consumed, there is a total amount that is absorbed in the body and a total amount that cannot be absorbed (like fiber and sugar alcohols). Net carbs are calculated by the difference between these two amounts of carbohydrates. Net carbs are also referred to as active or impact carbohydrates, that are utilized to show you how many carbohydrates you are actually digesting. Not every individual metabolizes carbohydrates in the same manner. Studies show that your gut bacteria may play a role in carbohydrate metabolism. Gut bacteria are like a fingerprint – everyone’s is different. Another point of contention is that the calculation can become more complex with the addition of multiple fibers and sugar alcohols in a product. Digestion And Absorption Process Of Carbohydrates And Fiber The digestive route for all carbohydrates is relatively the same. As food continues through the digestive system, it is broken down further into glucose by the liver and stored in the form of glycogen in your muscles and cells. In special cases at this point, such as insulin resistance or diabetes, the body may send glucose back to the blood via the liver. Body systems will then utilize this stored energy to achieve its everyday functions. These stored macronutrients are mainly used by the brain because without them, ketones, as achieved in the ketogenic diet, are the only alternative that work to fuel the brain. Numerous structures and functions of carbohydrates control the daily work of the human body. Not all carbs are the same, and therefore, should not be treated as such. There are even carbohydrates that the human body cannot digest, for example, fiber. Fiber, goes through the digestive process without any breakdown at all. Once in the colon, it either absorbs water and converts to short chain fatty acids (soluble fiber), or bulks up your stool (insoluble fiber). The bottom line; fiber is not digested like other forms of carbs, and thus, does not impact insulin or blood sugar levels. Similarly, sugar alcohol carbohydrates, are digested relatively untouched and without the need for insulin. Differences with Carbohydrate Digestion Fiber can safely be said to have no impact on insulin and blood sugar in the body. It is a non-digestible component of complex carbohydrates, lowering the total amount of carbohydrates digested. For example, a bean-based pasta has 20 grams of carbohydrates per serving and 12 grams of fiber. Since the fiber is not broken down, it is deducted from the 20 grams of carbohydrates. In theory, consumption of this product limits your carbs to only 8 grams. Sugar alcohols, also known as polyols, are carbohydrates that are neither sugar nor alcohol, containing no ethanol (the primary component in traditional alcohol). They are found naturally in some foods, but the majority of them are now seen in low carb food products. They are only partially digested, but their glycemic index (the measure of impact to blood sugar and insulin) relies on the type. Sorbitol and xylitol for example have slighter higher GI’s than Erythritol which has a glycemic index of zero. To put this in perspective, the glycemic index of table sugar is about 65. There are also concerns about sugar alcohols causing bloating and gas since they pass through the digestive system relatively untouched, only to get fermented in the large intestine. Erythritol remains the one sugar alcohol that studies find as the best tolerated due to its low molecular weight and minimal impact in the colon. Some studies have examined the blood sugar impact of certain sugar alcohols as well. Thought the digestibility is not high by any means, it still could slightly impact the net carb calculation. Why You Should You Use Net Carbs Calculations In A Low Carb Approach You may have been told to follow a lower carbohydrate approach by your doctor or dietitian. This approach forces patients to be more intentional with their dietary choices. A net carb approach is not an exact science by any means, but at least it causes my patients to focus on fiber and avoid sugar. Just realize that the calculation in whole foods, an apple for example, will most likely be more exact than in a food product. A net carb approach is gaining popularity and knowing how the calculation is made can provide you the insight and power you need to truly alter your diet.

Yes.Fit Partners with The Humane Society of Tampa Bay for The Cat’s Meow Virtual Race

Yes.Fit will be launching “The Cat’s Meow” Virtual Race this July and has partnered with The Humane Society of Tampa Bay to bring awareness of homeless animals in need. A portion of the proceeds from this race will be donated to their charity. Cats are an enigma that have captured the hearts of people for thousands of years. Their mysterious personalities and adorable looks have made them an incredibly popular pet throughout the world. Join Yes.Fit as they virtually take you to Cat City in Kuching, Borneo where cat statues dot the landscape for all to enjoy. Yes.Fit is a virtual race and fitness platform dedicated to motivating people throughout their health and wellness journey in a fun and engaging way. "Since I came to Yes.Fit, I always wanted to do a race focusing on the cat lovers out there. I also have had great experiences with the Humane Society of Tampa Bay and have first-hand knowledge of the inspiring and amazing things they do for so many animals in the area.” -Victoria Shepherd, Director of Marketing at Yes.Fit The Humane Society of Tampa Bay is dedicated to ending animal homelessness and providing care and comfort for companion animals in need. As of 2021, The Humane Society of Tampa Bay has saved 10,420 animals, has a 93% save rate, and has given away 113,538 pounds of pet food to keep pets in homes. “We are excited to partner with Yes.Fit to bring awareness surrounding TNVR and homeless cats. We look forward to participating in the challenges and cheering on participants. Thank you in advance to everyone who signs up, your participation is saving the lives of homeless animals in need.” The Humane Society of Tampa Bay, a 501(c)(3) nonprofit organization, provides shelter for homeless & at-risk animals, adoptions, hospital and TNVR services for the general public; operates independently from the Humane Society of the United States.

How to Start Loving Yourself and Exercise

Learning to love yourself might sound like an exercise in selfishness, but in reality, it is an important practice that improves confidence and shows others how you expect to be treated. It can help stop unhealthy comparisons to others as you learn to validate your personal gifts. Self-love can also improve your ability to naturally make healthy choices, as you learn to practice self-care, because you are worthy of it. Learn to Love Yourself Loving yourself might take some practice, especially when you try to quiet your inner critic. Most people play tapes in their heads that seem to be a repeated loop of reliving past mistakes or criticisms from others. Without self-love, you might avoid going in public because you don’t like the way you look or perhaps avoid having your picture taken because you’re afraid of what you might see. Break the cycle with the following practices to turn off the self-loathing and learn how to love yourself. Self-Love Affirmations – First incorporate self-love affirmations. These can help you get used to the idea that you are a beautiful person who is worthy of love. Try practicing these daily or making a tape to listen to yourself repeat this on a loop. Anytime your mind plays a self-loathing tape, override it with affirmations like: I am worthy of love A deserve joy in my life I approve of myself Mistakes help me learn I release all negative thoughts and energy I focus on love and healthy energy Practice Self-Care – Self-care is taking care of your wellbeing. It involves physical, mental and emotional self-care and protection. Taking care of yourself reinforces the fact that you deserve to be taken care of. A healthy diet and exercise will improve your physical and mental health. Taking time out for yourself to meditate, take a bath or journal is another way to practice self-care. Be Responsible – If you are down on yourself because of your job or situation in life, take responsibility for how you got there and resolve to change it. Do something every day that will help improve your situation, such as learning a new skill to improve your work situation. If you hate where you live, take steps each day to improve your surroundings or make a plan to change it. Challenge Yourself – Practicing self-care and taking responsibility for yourself are two ways to actively feel better about yourself, which is a big step toward self-love. Challenging yourself can take your self-love and self-worth to the next level as you meet small goals that reinforce these feelings. And remember the challenges you choose are about self-love, and there is no need to compete against others. Do challenges that are for you, like running a virtual race or taking part in a virtual fitness challenge in which you compete against yourself. Use a fitness app that helps keep track of your progress and even motivate yourself with new challenges, adventures and rewards. As you see your progress, your self-esteem will improve even more. How to Start Loving Yourself Start with a plan and write it down. Take small steps in the right direction each day, no matter how unmotivated you feel, because something is better than nothing. And be kind to yourself, because you are human and everything worth doing is a journey and takes time.

Have You Signed Up for Let Freedom Ring 2021 5k?

Yes.Fit is celebrating July 4th with its second annual "Let Freedom Ring 5K" race. You can walk, run, swim, or even bike this 3.1 miles virtual race. If you're on the fence about signing up, here is everything you need to know about this virtual race. Yes.Fit assures you that you will not regret joining. Where is this year's race location? Philadelphia, Pennsylvania is the birthplace of the United States where our Founding Fathers met, discussed, debated, and adopted the Declaration of Independence, a statement that the ideals of life, liberty, and the pursuit of happiness should be spread across the Earth and allowed to flourish. Since that day in 1776, July 4th has been celebrated as the birth of American independence with festivities ranging from fireworks, parades, and concerts to more casual family gatherings and barbecues. How much does the actual race cost? We're making registration FREE for this race! Yes, FREE! Because you can't have FREEDOM without FREE and we want as many people to sign up and enjoy this year's 5k! Please note that registration closes on July 2nd, so sign up today! What type of rewards are there? Rewards are optional, however, the medal, coin, shirt, and add-ons this year are pretty neat. This race is different from our usual races because when you sign up your rewards ship immediately. Typically, our rewards ship AFTER you complete your miles but for this specific race we wanted you to be able to wear our fun products for the race! Does this race have any add-ons? Yes! We have some great add-ons, all to match the "Let Freedom Ring" theme. You can choose between the headband, pin, socks or tank top that comes with a sticker or you can buy all of the add-ons, as they won't return once this race is done. When do we log miles? This year you can log your miles from July 1st through July 6, 2021. Feel free to break up the miles or do them all at once! As long as you record your miles during this time, you are good-to-go! How can I save money on these rewards? Save 20% on your rewards by becoming a Club Yes.Fit Member. Start your FREE trial today! Who does this race benefit? A portion of the proceeds will be donated to Honor Flight. Honor Flight mission is to transport America’s veterans to Washington, D.C. to visit the memorials dedicated to honoring those who have served and sacrificed for the United States. Do you have a playlist to work out to when doing this race? Check out our Spotify Playlist for this race! Anything else I should know? Check out our trailer below to get inspired and get motivated!

Keto Buffalo Chicken Chaffle Recipe

If you're following a low-carb or keto lifestyle and time-to-time crave bread, then we have the perfect solution for you. Have you ever heard of a chaffle? It can be made with two ingredients - cheese and eggs, but that simply is just the base. Once you have the base, the possibilities are endless, with this Keto Buffalo Chicken Chaffle Recipe. Ingredients ¼ c. Almond Flour 2 tsp Baking Powder 4 Large Eggs 1 c. Cooked Shredded Chicken 1 ½ c Shredded Sharp Cheddar Cheese ½ c. Shredded Mozzarella Cheese ½ c Favorite Buffalo Sauce Toppings ¼ c. Favorite Buffalo sauce ¼ c. Favorite Ranch dressing ( I like the Tony’s spicy ranch for this recipe) ½ c. Feta cheese (I used a garlic Parmesan blend) ½ c. Celery Instructions In a small mixing bowl, whisk the baking powder into the almond flour and set aside. Preheat waffle maker to medium/high heat and spray generously with low carb non-stick spray. In a large bowl, add eggs and beat until frothy. Add in buffalo sauce and beat until well combined. Add flour mixture to eggs and mix until just combined Add in shredded cheeses and mix until well combined. Fold in shredded chicken. Spray the top and bottom with some spray oil of your choosing, then add a sprinkle of cheddar cheese to the waffle maker just for a little extra crisp. Add about 3 heaping teaspoons of chaffle batter to the preheated waffle maker and cook until browning on the outside. About 4 minutes. Remove from the waffle maker and repeat Step 7 until all batter is used up. Plate chaffles and top with feta, celery, ranch and/or buffalo sauce and serve. Enjoy, this recipe makes 8 chaffles.

5 Products to Up Your Yoga Routine

Here at Yes.Fit, we don't just create elaborate virtual races that catapult you to distant lands, but we also cultivate great on-demand fitness workouts that you can do in the comfort of your room, so regardless of you're home, on vacation, or a work trip, you have workout easily accessible! We've recently launched some great Yoga products within our YF Active line. 1. Gripped Socks Exposed half toes socks can feel from the floor, retaining the barefoot sensation, for better tactile feel and balance. The non-slip silicone gel grips on the bottom of these gripped socks will help keep you steady on slippery surfaces, giving you enhanced balance and stability. They also will help you keep the surface that you're on sweat-free! 2. YF Yoga Block Yoga blocks provide the stability and balance needed in your practice to help with optimal alignment, deeper poses, and increased strength. Slip-resistant, lightweight, and portable moisture-proof. Blocks make for the ideal yoga prop and companion, as they are an important tool in your practice to help extend, support and deepen your stretches while also working to increase your range of motion. 3. YF Yoga Foam Roller The self-myofascial release (SMR) technique can help with muscle soreness, tightness, and inflammation. Additionally, it can help improve your muscle's range of motion. This medium density deep tissue massager can help speed up recovery and increase performance, flexibility, and mobility. Stretch overworked and strained muscles of the legs, arms, and back by rolling during your warm-up and cool-downs. 4. Yoga Mat Yes.Fit's Yoga Mat is perfect for anyone, regardless if you're into yoga or not. This mat is eco-friendly with the characteristics of non-PVC, non-toxic, and non-irritating odor. Its good elasticity, durability, and lightweight make it suitable for travel and household use. Did we mention it is a GREAT mat if you're a tall individual, as the length is six feet (precise dimensions are 24” x 72” Thickness: 6.0mm). This is the perfect mat to get your stretch or workout on! 5. Mat Covers Let us keep your mat clean and also fashionable! These are the perfect towel to take to your yoga, hot yoga, Bikram class to stay grounded and dry! These nonslip mat towels adhere to your mat and provide a skidless grip. The material is ultra-soft and also sweat absorbent so you can put a hygienic, personal barrier between you and your mat to prolong its life. Our covers come in three beautiful patterns: Celestial, Geo, and Floral Print.. Want to save money and splurge all at the same time? Then go ahead and grab our YF Active Yoga Bundle! All these items can be purchased separately OR you can grab the bundle, a $206 for only $150! Stay Tuned as in the coming months we will be launching some fantastic NEW Yoga workout programs! Not a member? Get access to Club Yes.Fit FREE for 30 days and get access to: 80+ Digital Races 60+ Fitness Challenges Discount to Fantastic Store Items Exclusive Races for Power members only Limited availability pre-orders

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